Congrats on the HM Nell, that race was run to perfection with those splits. Hugely consistent and awesome running.
Everything that my HM wasn't yesterday basically.
Arrived at the inagural Vale of York HM and weather conditions were perfect. Sunny but not too hot (at that time anyway), very slight breeze, and a flat course. PB heaven.
I started the day by leaving my gels in the car, and as it was parked so far from race HQ I couldn't be bothered to go back and get them. A decision I would regret later. pre-race warm up and the legs / calves felt particularly tight and uncomfortable, not a good sign.
Race started at the Sherbun on Elmet airfield so mile 1 was an out on back on a runway. Pretty cool I thought. Like Nell I was aiming for a sub 90 min HM so worked out that I needed 6:52 min / mile exactly to get this. Race was indeed flat and fast and my opening splits were 6:50, 6:43, 6:51, 6:58, 6:54, 6:57, so half way round and bang on target. Then it started going wrong. The legs started losing power, and the calve muscles although not quite cramping up, felt extremely tight and painful. I could have really done with an energy gel at this point, but I had left them in the car. what a weapon. 7:01, 7:03 next two, not disastrous but 7:21, 7:36 going slower, then 8:01, 8:14, 8:21 limping home, absolutely broken and had bonked bigtime.
Finished in 1:36.28 which although is a time that I would have dremnt of this time last year, is a disappointing time for me now, especially on such a flat and fast course. Ahh well, im not beating myself up too much over this one as like I said, my legs didn't feel right before hand, and if i'm honest I think i'm still feeling some ill effects from the exhaustion and dehydration I suffered at the LCW the week before. Plus I didnt have any ladies gaits to 'latch onto'
A lovely little course however on quite scenic roads. Bonus was that the start and finish was on an airfield, so the local flying club were offering 15 taster flghts afterwards. So a flight in a Cesna after a race was quite a quirky end to it. Loved it.
Everyone seems to be a bit fatigued if I do say so myself. Ali especially, take it easy for a week or so. Carters legs have probably fallen off too after his mega ultra run.
I did the leeds country was on Sunday and in the barmy hot conditions even at 8am, the race organisers thought that a drink stop on an 11.75 mile leg wasn't necessary. S after a pretty decent and fast start to this flattish leg, I really started to feel my mouth dry and legs ache after 7 miles, then by 9 I started hitting a bit of a wall set on by dehydration. Miles 10 - 11.75 was pure will power and my running partner guiding me in as I was completely finished.
Finished the leg in 1:28.45 averaging 7:41 mim / mile. I did enjoy the day as it was a good club event, however the lack of water did turn it into an endurance event which is something I wasnt really wanting. ahh well. Im British so I shant complain Did the club handicap at the reservoir last night and ran 5 miles in 34:33, 6:49 min mile. Decent enough and faster then anything ran last year, however legs were still fatigued from Sunday so I know i've got that sub 33 5 miler in me, which is what I need for my sub 40 10k.
I have the Vale of York this Sunday, so just cross training for me now untill Sunday, with maybe a 25 min parkrun thrown in on Sunday.
p.s. Carl. I said I would have your Royal Parks race number if you didn't run it, however i've entered the BTR Liverpool Wirral which I didn't realise is on the same day. So you'll need a new home for it if you dont need it. The Wirral BTR is another flat and fast one, so will be another good one for my winter of speed.
Hey guys been a bit busy lately so not had much time to check in here or do much running for that matter. Ive been promoted at work which is obviously great, but also really increased my workload so that's kinda consuming me at the moment, and every night when I get home im shattered and pretty much pass out on the couch. It still feels like a mixed blessing if im honest. Hoping to increase the mileage now this week onwards.
Carter. Fantasic work on the Ultra , and what a race report. I might just be crazy enough to try myself one day. Ali. Some great runs coming from you and a good 10k. 50 mins down, next time its going to be a 4 at the start of your finish time Nell. nearly as fast as me now buddy. lol. Ive got the Leeds Country Way relay up as my next race a week on Sunday. I did a reccie this weekend but walked it with the missus. 11.75 miles in 4 hours. Tis was a very scenic walk.
Carl. Excellent report, and a pretty decent time considering the course / heat as you described it. Deffo a run for 'the challange' and not for time then. I very well may enter next year and will remember to bring loads of sun-cream
p.s. Ill still take that RPHM place off you if you dont use it. Are you doing Chicago then?
Nell. On the money as ever. I did the Leeds parkrun on Saturday in 19.46 (4th fastest ever 5k) in pretty wet and slippy conditions, so I was happy with that. Then after that I pretty much consumed all of the Wine, cider and whisky that I could get my hands on. lol. Very sore head today, so a lickl jog / burpees / starjump type boot camp session for me at the park tonight.
BK. It was the club 5 mile handicap on Tuesday night. part grass, gravel and path and past Emmerdale farm for good measure. Did it in 34.20 averaged 6.55 min /mile. Was really tough going, and idid 10 miles in the end including the run there and back. Ouch.
So a 33 mile cycle ride on Wednesday night was just what the doctor ordered. NOT.
Carl. I used to go round Richmond park quite a bit as a kid, so have very fond memories of the place. Ill look to do this event next year if its decent, so race report please. p.s. Im just trying to picture where the loop is, so please enlighten me. Nell: Binned off the track session on Monday as some kids were having a bloody time trial bike race on it. psttt.
RE tempo runs. Dont stress to much about getting the pace right. on your 'tempos' you should be pushing hard, but at a pace that isn't too uncomfortable to sustain for however long you've decided to do the tempo for. Whatever that does to your mile splits will vary depending on the weather, your fatigue pre-run, and how long your tempos are.
But the ones you posted looked pretty good to me. I ran a bit of a hybrid tempo / fartlek 4 miler at lunch today where I ran 6 separate steady high pace tempos at my 5k speed, then eased down to a canter in between. Really good run, and legs feel like theyv'e done more like 10 miles as a result.
Ali: get a parkrun in tomorrow, I feel a PB is in the air.
No race for me this weekend, so I feel completley at sea. What will I do with myself??